Ahhh, almost the weekend, though that isn't as significant as it used to be, since I am training on Saturday and doing cardio on Sunday...

AM cardio - 18 minutes total HIIT, 3 warm-up, 6 intervals, 3 cool-down

Workout:

Shoulders
Felt really good - probably because Wednesday was no lifting.

DB overhead presses warm-up w/12's, 20'sX12, 25'sx10, 30'sX8

Smith overhead press (took a bit of monkeying around, trying to find good position, still don't like it, may switch to barbell presses) 50X12, 55X10, 60X8

lateral raises 12'sx12, 15'sx10, 20's/15'sX6/2 I really need some 17 or 18's :)

pec dec rear delt 30X12, 30X12 (because I forgot to change the weight, doh!) 40X10, 50X8

Db shrugs 40'sX12, 45'sX10, 50'sX8

PM cardio - Step aerobics video, 8 minute warm-up, 25 minutes working, then cool-down and stretch

Food for Thursday:
7:10am
6 eeg whites, 2 tbsp salsa
1/4c reduced fat cheese
2 slices ezekial bread w/smart balance light

(cardio)

10:15
1 sccop syntrax whey
1 sccop isopure
1/4c walnuts
green apple

Dog park - 1 hour...

12:40
chicken breast strips in stubbs hot wing sauce
sugar snap peas/carrots/broccoli
roasted sweet potato/potato
WF bleu cheese dressing

3:00
PWO shake
2 sccops isopure
crystal lite
>30g mixed carbs

6pm
homemade beef stew (beef, potatoes, onion, carrots)
6 croutons

(cardio)

8:45
Sf pudding
1 scoop isopure
tbsp 3-6-9 oil

Things I did right today:

1)Did step aerobics when all I wanted to do was lie down and sleep.
2) Worked out (I am reaching here).
3) Hmm, must not have been a terribly productive day :)

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